Week 5 – 12 Weeks To A Stronger, Sexier, More Confident You


Well, we’ve finally made it past the first phase of this program! If you’ve done these workouts every week then I want to congratulate you on a job really well done. You’re doing the work to make this a lifestyle and not just a short-lived thing. You should be starting to notice some improvements like better control over your body, improved posture, feeling stronger, etc. So, now we’re on to phase 2, and we’ll be here for the next four weeks. I’m changing things up this week and adding some new exercises, firstly, because you’re ready for it, but also to keep you motivated and to keep you growing. Good luck!

I have a window in my studio where I write different phrases that I’ve come up with to help inspire and motivate my clients. One of those words is “swagger”. This week’s playlist is filled with women who have some serious swagger, because we all need some of that! Whether you’re big, tall, thick, or slim, all you need is a bit of swagger to be beautiful.

The Workout:
Week 5

The Playlist:
- Warm-up
Let Me See – Morcheeba
Wonders Never Cease – Morcheeba
Thumbnails – Morcheeba (**Sorry, guess I’m on a crazy Morcheeba kick… Nobody does mood music like them.)

- Workout
Hard – Rihanna (**That girls got swagger! We should all have some of that.)
Going On – Gnarles Barkley
Salute Your Solution – The Raconteurs
Killing In The Name – Rage Against The Machine
I Love Rock N’ Roll – Joan Jett and The Blackhearts (**Another girl with massive swagger.)
Let it Rock – Kevin Rudolf & Lil Wayne
Bust A Move – Young M.C.

- Cardio
Eye of The Tiger – Survivor (**It’s so cliche to use this song but seriously, nothing gets me more pumped up and through a rough run than this song. It’s hard not to feel like conquering yourself when hearing this song.)
Physical – Olivia Newton John
Walk Like an Egyptian – The Bangles
American Boy – Estelle featuring Kanye West
Big Time Sensuality – Bjork (**Mega mega mega swagger! No one walks to the beat of their own drum as much as Bjork.)

- Cool Down
Human Behavior – Bjork

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 4 – 12 Weeks to a Stronger, Sexier, More Confident You

This week will mark 1 month since you’ve started your new plan. Can you believe that much time has already passed? Seriously, you should congratulate and celebrate your persistence! There are 8 more weeks to go, and after this week things are going to change up a bit, so keep your efforts up, because you want to be ready for the changes to come. You’re almost at the half-way point, so hang in there!

The Workout:
Week 4

The Playlist:
- Warm-up
Tropicalia – Beck
New Day – Body Language (**This is my friend Angelica’s band and they are awesome!)
Loveshack – B52′s

- Workout
An Honest Mistake – The Bravery
House of Jealous Lovers – The Rapture
Word Up – Cameo (** Don’t deny it, this song makes you want to move!)

- Cardio
Home – Edward Sharp and the Magnetic Zeros (** I cannot describe the lightness of my heart when I hear this song!)
God Put A Smile On Your Face – Coldplay
She Bop – Cyndi Lauper
The Mystery Zone – Spoon

- Cool Down
Wicked Game – Chris Isaak

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 3  12 Weeks To A Stronger, Sexier, More Confident You

Hope you’re still hanging in there! Only 8 more weeks to go! This week we’re going to continue with the same exercises only we’re going to ramp things up a bit by turning it into a circuit. That means you’re going to move from exercise to exercise with only 15 seconds of rest in between. At the end of the last exercise (which means the end of the circuit) you’re going to rest 15 seconds and then begin from the top and complete the circuit a second time. For optimal results do this workout 3 times this week, allowing at least one day in between for resting the muscles. Try and get some cardio in on the days that you’re not doing this workout. And remember to give yourself 2 days of complete rest as well.

Circuits are a great kind of workout to do if you’re trying to lose weight, because it helps keep your heart rate up the entire time, which means more calories burned!

The Workout:
Week 3

The Playlist:
- Warm-up
http://itunes.apple.com/us/album/intro/id325808192?i=325808197 (The XX – Intro)
http://itunes.apple.com/us/album/finally-woken/id253350362?i=253350737 (Jem – Finally Woken)
http://itunes.apple.com/us/album/they/id253350362?i=253350371 (Jem – They)

- Workout
http://itunes.apple.com/us/album/well-thought-out-twinkles/id167387718?i=167387804 (Silversun Pickups – Well Thought Out Twinkies **This guy’s voice is mesmerizing. Yeah, it’s a guy!)
http://itunes.apple.com/us/album/time-to-pretend/id264720008?i=264720018 (MGMT – Time to Pretend)
http://itunes.apple.com/us/album/tear-you-apart/id91431035?i=91431082 (She Wants Revenge – Tear You Apart)
http://itunes.apple.com/us/album/the-ghost-inside/id353032605?i=353032615 (Broken Bells – The Ghost Inside **I don’t know what it is, but this song makes me want to move)
http://itunes.apple.com/us/album/steady-as-she-goes/id205202916?i=205203291 (The Raconteurs – Steady As She Goes)

- Cardio
http://itunes.apple.com/us/album/heartbeats/id205108007?i=205108010 (The Knife – Heartbeats **Love the beat. This is my go-to pole dancing song.)
http://itunes.apple.com/us/album/lights-out/id278671865?i=278671971 (Santigold – Lights Out **Another one that makes you just want to move)
http://itunes.apple.com/us/album/help-im-alive/id307592236?i=307592238 (Metric – Help I’m Alive)
http://itunes.apple.com/us/album/filthy-gorgeous-original-radio/id23208853?i=23208838 (Scissor Sisters – Filthy Gorgeous)
http://itunes.apple.com/us/album/big-girl-you-are-beautiful/id219949350?i=219949383 (Mika – Big Girls You Are Beautiful **Play this one twice, because big girls are beautiful – you heard the man!)

- Cool Down
http://itunes.apple.com/us/album/i-believe-in-you/id270788190?i=270788198 (Cat Power – I Believe in You)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you d like some more info.

Week 3 – 12 Weeks To A Stronger, Sexier, More Confident You

Hope you’re still hanging in there! Only 8 more weeks to go! This week we’re going to continue with the same exercises only we’re going to ramp things up a bit by turning it into a circuit. That means you’re going to move from exercise to exercise with only 15 seconds of rest in between. At the end of the last exercise (which means the end of the circuit) you’re going to rest 15 seconds and then begin from the top and complete the circuit a second time. For optimal results do this workout 3 times this week, allowing at least one day in between for resting the muscles. Try and get some cardio in on the days that you’re not doing this workout. And remember to give yourself 2 days of complete rest as well.

Circuits are a great kind of workout to do if you’re trying to lose weight, because it helps keep your heart rate up the entire time, which means more calories burned!

The Workout:
Week 3

The Playlist:
- Warm-up
http://itunes.apple.com/us/album/intro/id325808192?i=325808197 (The XX – Intro)
http://itunes.apple.com/us/album/finally-woken/id253350362?i=253350737 (Jem – Finally Woken)
http://itunes.apple.com/us/album/they/id253350362?i=253350371 (Jem – They)

- Workout
http://itunes.apple.com/us/album/well-thought-out-twinkles/id167387718?i=167387804 (Silversun Pickups – Well Thought Out Twinkies **This guy’s voice is mesmerizing. Yeah, it’s a guy!)
http://itunes.apple.com/us/album/time-to-pretend/id264720008?i=264720018 (MGMT – Time to Pretend)
http://itunes.apple.com/us/album/tear-you-apart/id91431035?i=91431082 (She Wants Revenge – Tear You Apart)
http://itunes.apple.com/us/album/the-ghost-inside/id353032605?i=353032615 (Broken Bells – The Ghost Inside **I don’t know what it is, but this song makes me want to move)
http://itunes.apple.com/us/album/steady-as-she-goes/id205202916?i=205203291 (The Raconteurs – Steady As She Goes)

- Cardio
http://itunes.apple.com/us/album/heartbeats/id205108007?i=205108010 (The Knife – Heartbeats **Love the beat. This is my go-to pole dancing song.)
http://itunes.apple.com/us/album/lights-out/id278671865?i=278671971 (Santigold – Lights Out **Another one that makes you just want to move)
http://itunes.apple.com/us/album/help-im-alive/id307592236?i=307592238 (Metric – Help I’m Alive)
http://itunes.apple.com/us/album/filthy-gorgeous-original-radio/id23208853?i=23208838 (Scissor Sisters – Filthy Gorgeous)
http://itunes.apple.com/us/album/big-girl-you-are-beautiful/id219949350?i=219949383 (Mika – Big Girls You Are Beautiful **Play this one twice, because big girls are beautiful – you heard the man!)

- Cool Down
http://itunes.apple.com/us/album/i-believe-in-you/id270788190?i=270788198 (Cat Power – I Believe in You)

** Combine this with my 12 week weight management program to maximize your results. Leave a comment if you’d like some more info.

Week 2 – 12 Weeks To A Stronger, Sexier, More Confident You

If you took the initiative to do this workout last week then I want to say that you’re awesome! The only way to losing weight and getting in shape is by doing what you gotta do to get there. If you found it challenging that’s ok. You always want to feel a bit challenged when you’re working out, because that’s the only way you’ll get better at it. I promise that within 2 weeks you’ll start seeing results in your ability to execute these moves. Things are going to get easier and become second nature. You won’t believe that you ever thought it was difficult. Just remember that consistency is key, so if you’re being wishy-washy with your workouts then your results will be wishy-washy too.

This week we ramp up the intensity a bit by increasing each exercise to 2 sets. You’re going to complete each exercise twice with 30 seconds of rest in between each set before moving on to the next exercise. The idea is increase your endurance, because you can only build strength and tone up if you have the stamina to tolerate the movements. The entire workout will last only 30-40 minutes (which if you think about it is shorter than an episode of Lost or Sex and The City – not too bad!).

Do this workout 2-3 times this week, allowing at least one day in between for your muscles to recover. On days that you are not doing this workout do 30-40 minutes of cardio. Rest is as important as working out, so make sure to give yourself 2 days of complete rest.

The workout:
http://bit.ly/12wks2

The Playlist:
- Warm Up
http://itunes.apple.com/us/album/jackals-vipers-in-envy-man/id261403046?i=261403593 (Jackals and Vipers – In Envy of Man Part 9)
http://itunes.apple.com/us/album/jackals-vipers-in-envy-man/id261403046?i=261403646
(Jackals and Vipers – In Envy of Man Part 10)

- Workout
http://itunes.apple.com/us/album/loser/id19820272?i=19820274 (Beck – Loser **None of the words make any sense, but I love this song!)
http://itunes.apple.com/us/album/family-affair/id328629?i=328605 (Mary J. Blige – Family Affair)
http://itunes.apple.com/us/album/hysteria/id314261338?i=314261453
– (Muse – Hysteria)
http://itunes.apple.com/us/album/here-it-goes-again/id81285385?i=81285361
(Ok Go – Here It Goes Again)

- Cardio
http://itunes.apple.com/us/album/bandits/id305499589?i=305499594 (Buck 65 – Bandits)
http://itunes.apple.com/us/album/howlin-for-you/id370968823?i=370968869
(The Black Keys – Howlin’ For You **I absolutely love this band! Just discovered them and I play them on repeat)
http://itunes.apple.com/us/album/technologic/id263279298?i=263279797
(Daft Punk -Technologic)
http://itunes.apple.com/us/album/gone-daddy-gone/id152471339?i=152471414 (Gnarles Barkley – Gone Daddy Gone)
http://itunes.apple.com/us/album/bamboleo/id553662?i=553568 (Gipsy Kings – Bamboleo **In the summer while Spinning in my studio I like to open up all the windows and blast this song. That’s how I know summer is really here.)

- Cool Down
http://itunes.apple.com/us/album/too-afraid-to-love-you/id370968823?i=370968916 (The Black Keys – Too Afraid To Love You)
http://itunes.apple.com/us/album/the-story/id250112717?i=250112772 (Brandi Carlile – The Story **This one gives me chills. I love to listen to it while I’m running up the steep hill in the park. Makes me feel like anything is possible)

** If you want to really change your lifestyle and lose weight, combine this with my 12 week weight management program. Leave a comment if you d like some more info.